3. Ratey and Hagerman (that also contributed to this great book) deliver lots of info about hormonal action, what does what and a great deal of hope regarding helping trough our common passion ''physical activity and healthy lifestyle''.

PTS- I feel your pain. Same problem here, I was determined to get 155 today but no luck. My form starts to fall apart at 145. Metcon felt good, felt like I was getting under the weight well and catching it pretty well. I might sub squat snatch for PS next time, I need to get more comfortable getting under those higher weights.

PTS, place a video on here of your snatch next time and we can take a looksie at it...by end of summer the new OPT website will have online capabilities of coaching through "dartfish-like" technology which will help all of us immensely on these things...

I have the same problem with my clean once the weight gets heavier for me. I can do 125 easy, but 135 seems impossible. Are there any exercises for the clean (or snatch!) that will improve my quickness getting under the bar?

Did WOD today at crossfit Ramsay with sHELLY and Jeff and Ken and Lindsay

Part 1 65/75/80/87.5/92.5. Last set was not pretty but got it up

Part 2 11:32 slow as frigging molasses Shelly kicked my ass with a smokin 8:15 I think. Snatches were god awf awful and were what slowed me down I could do burpees and box jumps all day long. Having said that going from burpees to 30" BJ was very hard the first couple of reps til you got your groove. Tweaked my knee again it is now very swollen and as I attempted to run to get my daughter I almost fell to the ground with the pain - this is not good!!!! Hopefully a couple days of ice and rest for it and it will be ok????

Thanks for the support dawgs! Resting up for the last wod. By my standards I crushed the run today. Hey, I got my looney tunes in this morning too! Unit looked like freaking Roadrunner when he came over the last hill to the finish line. Good times!

Exploded on the WOD, I'm obviously under-recovered due to our big week with the new baby. I can deal with that, I knew I didn't have it early so I just focused on good reps and finishing. 9:14 was the final tally, probably 2 minutes under my ability level. It will come back quick.

Give 'em hell, Unit and Brent!! Big Dawgs are cheering for you. I'll do your WODs later today for some fun...

12.30 with a 28" box. So scared on box jumps, I really wanted to rx it and it was only 2 inches but I just mentally could not get past that block. :(But I am happy I did 36 snatches at 80#, that a big step as snatches are not a strength for me.Ah well, c'est la vie.

Late May-176-186-196-206(f)-206(1) - my overhead at high loads is sloppy, which also the reason I can't jerk worth shit compared to my clean... This needs some work... I will try and post a vid of my attempts at 206...

PTS, from side view only, start with bum higher and hamstrings more engaged; at 135 as all folks like myself when this happened, there is a "critical weight" point where 1-2 #'s compounds the little things you are doing wrong at this point. your set up should be TIGHT and SOLID...move the weight off the floor in patiencewhen your bum is low and you start to stand up, your bum goes up but the weight does not, so you have no knee bend for the quads to re-extend and create that powerful hip placement for hip extensionlittle thing too, keep your shoulders and rhomboids tighter at start, as weight gets up on 3rd rep and these guys fail, you'll see a slouch on your 3rd pull at 135 as i did...this is also where the correct structural balance of rhomboids to pressing is IMPT!!!

PTS, from side view only, start with bum higher and hamstrings more engaged; at 135 as all folks like myself when this happened, there is a "critical weight" point where 1-2 #'s compounds the little things you are doing wrong at this point. your set up should be TIGHT and SOLID...move the weight off the floor in patiencewhen your bum is low and you start to stand up, your bum goes up but the weight does not, so you have no knee bend for the quads to re-extend and create that powerful hip placement for hip extensionlittle thing too, keep your shoulders and rhomboids tighter at start, as weight gets up on 3rd rep and these guys fail, you'll see a slouch on your 3rd pull at 135 as i did...this is also where the correct structural balance of rhomboids to pressing is IMPT!!!

Lulu, these are not touch and go repsi should state that but when an exercise is written and explosive, it is 1 rep, reset, 2 reps, reset, 3rd rep, done...good thing is your 3RM is higher than 90, i'd suggest 105 actually....

Late MaySnatches felt awesome today..I actually could say I actually loved them!!Power Snatch: 75, 80, 85, 90, 95I think I could have went even higher...no press outs or anything like that, was really happy

Metcon: 10:30did this in my boyfriend's basement..no box so I used the stairs, third stair up..better than nothing!

it felt good to feel crappy after doing something fun rather than just feeling crappy after doing nothing at all. video on FB later today

notes: 155 was a nice weight triple allowed me to work on popping my hips (had 2 oly coaches to train with today so that was sweet) met-con was what it was, "im just happy to be here, taking it one day at a time and good Lord willing ill be able to help out the ball club"

up at 4am turkey hunting(6.5 hrs of sleep), moved furniture out of my wifes aunts apt as she passed away at the young age of 50 unexpectadly Friday, was going to sit this one out today but i knew that Unit and Brent were suffering through the pain at regionals so i gave this a go anyways...

May 8/9A. 70kg, 80kg, 84kg, 88kg all for 1.1.1B1. 2pd, 2pd, 36kg all unbrokenB2. 84kg, 88kg, 94kg each for a set of 3; gripped with middle finger inside edge of knurlingC. 1:40.2 and 1:38.7; tried to pull about 1:50-1:45-1:40-1:35-1:27 for the 100m splits

135/145/155/160(f)/160(2)...just read coach's post about 3RM not being touch and go. I'm embarrassed to say it, but since I started the program I've been doing touch and go on these kind of workouts. Didn't know any better. Being able to reset will def make a difference.

Met-con: 9:01...gave me a beating...first set of ps unbroken then broken. As always, burpees and bjs were a blast.

body weight 194 Power Snatch 111/121/131/141/146 touch and go- could have gone heavier if not>>

Met-Con I totally did not push myself hard enough and I was taking way to many breaks as you can see by my time. Its bad I know. I was not happy. I was resting before the power snatchs and what not. I know no more EXCUSES man up and grab the weight lets go. I will be bettertime 10:38